Summer may be over, and while cooler days allow for big comfy sweaters, we shouldn’t throw away our exercise routines–especially with the holidays around the corner. Since it requires the burning of 3500 calories to lose one pound, a healthy goal is to burn 500 extra calories per day. This may sound like a lot of hard work, but it doesn’t have to be. Not if you choose activities you truly enjoy, and work them into your daily routine. Here’s a list of 10 activities which burn 500 calories, and are easy to fit into anyone’s daily routine.
(Keep in mind that the more a person weights, the more calories these activities will burn. The following are calculated for women weighting 135 lb.)
While this may not sound like a fun past-time, it is certainly a necessity in areas that experience winter snowfall. Shoveling snow is a great way to maintain your home, and burn 500 calories if you do it for 80 minutes.
For those of you lucky enough to experience warm weather year-round, or tolerable weather to surf in a wet suit, grab a surf board and catch some waves. One hour of this activity will burn your 500 calories for the day and leave you feeling cleansed and refreshed.
This is one of the fastest ways to burn 500 calories, as it only takes 30 minutes. Running may not be for everyone, so if this isn’t your thing, don’t do it. You may also opt for jogging instead, which takes 60 minutes. The important thing is that you find an activity that you enjoy.
Those who don’t like to run may prefer cycling instead. You may decide to take your bike out for a nice ride, or take a high intensity spinning class. Spinning classes can burn you over 700 calories in 45 minutes to an hour, while a bike ride can burn you anywhere from 250 to nearly 800 calories in an hour.
If dancing is a passion of yours, it may not even feel like you’re exercising. Depending upon the style of dance you choose, you could burn 200-800 calories per hour. Slow dancing is on the lower end, while intricate, fast-paced dancing is on the higher end. To burn 500 calories, crank up your favorite dance tunes, and cut a rug.
This can be a fun and energizing way to burn calories. The duration of time needed to burn 500 calories depends upon the type of aerobics you choose. Step aerobics only takes approx. 50 minutes, while something less intense like water aerobics takes about two hours.
If you love horses, this is another activity that will not feel like working out. Take your horse out for a ride for two hours, and you’ve burned your calories for the day.
Tennis & Volleyball
These sports can be a lot of fun, and take roughly one hour to burn 500 calories. They also require multiple people, so they can be a lot of fun to do with friends, and may not feel like a workout. It also helps motivation to have friends to make plans with.
Hiking or Rock Climbing
Outdoor enthusiasts will love these. Hiking can take about 2 hours to burn 500 calories, while rock climbing takes about an hour.
If any of these activities sound exhausting to do for an hour or longer at a time, try breaking them up into 20-30 segments throughout the day. Also, before beginning any new exercise, be sure to consult your doctor, or a Phoenix home health care provider. If you’d like some extra motivation or assistance, our non-medical service caregivers in Phoenix can provide home care. Give us a call today, or fill out our contact form.